[Clare]

Start by accurately tracking your diet. A 3650 – 3800 kcal range a day isn’t accurate. Find your maintenance calories (When scale weight stalls) and then drop 300 calories initially. You need to get into a deficit to drop the fat. Doing a steady cut, while training hard and accurately, and keeping protein high will enable you to hold onto muscle. Monitor the scale, your look and your training performance and react accordingly as to when to drop more food and/or increase output to keep the fat coming off, until you’re where you want to be.

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[Clare]

Well today has had a spanner thrown in the works! We had heavy rainfall overnight and I woke up to floods in the area. The main road outside our house, including our back garden is under water, several roads have been closed and the traffic is grid locked, so no gym for me today! I waited for a break in the weather and managed to get out for a late morning run instead, and found some back roads that avoided the main floods. It’s pouring down again now, so will likely get worse before it gets better, so I’ll just stay cosy in the house and get on with some online work until it all calms down out there!

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[Clare]

Meals will be fine for the day in a cool bag, with some ice packs. No need to worry.

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[Clare]

Using a GDA supplement, such as the standalone Berberine or more comprehensive INSURE, with your higher carbohydrate meals, will increase insulin sensitivity and allow your body to utilise carbohydrates more efficiently, shuttling storage into the muscles and keeping body fat storage to a minimum.

Take one cap of Berberine 15 mins before or with your higher carbohydrate meals.

OR

Take one cap per 50g carbs of INSURE 15 mins before or with your higher carbohydrate meals.

No need to take with your post workout meal as your body will be highly insulin sensitive post training.

Berberine also has many other health benefits, aside from it’s blood glucose management, such as inflammation, blood pressure and cholesterol control, as well as gut health.

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[Clare]

A good start to the week with a run and a Yoga session, then this afternoon I took an exam for one of the courses I’ve been doing, which I successfully passed, so I’m really pleased with that. I love learning and furthering my knowledge, particularly in the nutrition and holistic therapy space.

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[Clare]

Always stick with the foods that you know suit your own body, that digest well and give you the energy and recovery needed. These don’t need to change during any phase. It is, however, a good idea to have variety in your diet, from a health perspective. This will give you a broad spectrum of nutrients and gut diversity, limiting the chance of developing any food intolerances.

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[Clare]

Another fabulous leg session went down this morning.

I’m all set and ready for another good week ahead!

Lying ham curl x2
Hack squat x2
Leg press x3
GHR x3
Leg ext x2
Sled Push 3 x 2 lengths
Hanging leg raises x3

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[Clare]

I would personally set it up like this –

Hydrate well on wake.

Pre workout meal: Cream of Rice, Whey, Berries, honey, pink salt.

Intra Workout: Cyclic Dextrin (Performance Fuel or Sustain), Creatine.

Mid session: A serving of EAAs

Post workout: – A wholefood meal eg. Chicken/White fish, Rice, pineapple.

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[Clare]

Considering you have exams in 3 months time, I wouldn’t advise to go into an aggressive cut. You won’t be able to function and concentrate properly. You’re still very young. My advice would be to stay as you are right now. Train hard and stick to your diet plan. Keep building a foundation of muscle and then consider running a steady cut, if needed, once your exams are over.

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[Clare]

Today is a rest day from the gym, aside from a run this morning. A very wet and windy run, which was fun! I think the distance was around 11km in the end, slightly longer than usual.

I’ve spent the rest of the day at home, pottering around the house doing jobs and doing a bit of my course work.

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[Clare]

250g is fine, but I don’t see any need to go any higher. You could drop it a little in favour of some carbs as Kuba has suggested, but if you feel good on this amount in terms of digestion and performance is good, then keep things as they are.

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[Clare]

I went to my reformer Pilates class again this morning. Another really enjoyable, and surprisingly tough, session. It amazes me just how much strength is needed during these sessions, and how much I feel it in my core and back for days after! I also started the day with a 5km run.

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[Clare]

Vitamin C is a powerful antioxidant that plays a critical role in the growing and developing of tissues, healing wounds and maintaining the health of the skin, tendons, cartilage and ligaments.

Hard training doesn’t deplete Vitamin C, but it will increase it’s demand due to oxidative stress. It helps to reduce cell damage caused by free radicals produced during metabolism and exercise. This will support recovery and overall performance.

Vitamin C also aids in iron absorption, important for the delivery of oxygen to the heart and muscles, and plays a part in keeping the immune system functioning well, meaning less time off training due to illness.

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[Clare]

TB-JP.eu – Trained by JP Nutrition Europe

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[Clare]

Today is run day, just a 5km in the pouring rain first thing! Then I’ve just had a day of admin, work and bits and bobs, nothing really exciting to report! I’m going to have an off plan meal tonight as I can feel my body needs some extra food today.

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